8/12/15 Wednesday

Performance

Warm Up:

1. Partner Seated T-Spine Stretch with partner x 5 inhale/exhales
2. Ankle Mobility Drill w/Kettle Bell x 20reps/side
3. Ring Pec Stretch x 30 seconds

 

A1. Muscle Up Swing; 10 reps x 3 sets, rest 30

A2. Goblet Squat; 6-8 reps (moderate load) x 3 sets, rest 30

A3. Muscle Cleans; 6-8 reps x 3 sets, rest 1min

 

B. EMOM, for 12 minutes, perform:

Clean x 2 reps

*build over the course of the 12 sets to today’s heavy double

*Beginners perform Halting Clean deadlift (halt at knee) + Hang Power Clean

 

C. EMOM, for 12 minutes, perform:

10 Russian Kettlebell Swings (53/35)

5 Burpees

 

Competition

Wod will be posted at gym